Ashhar Alam/New Delhi
Ramzan's last ten days, called the third Ashra, is the most difficult phase for fasting Muslims. Observing dawn- to-dusk fasting, and abstaining even from water, for 20 days, takes a toll on the body. People feel fatigued and experience a drop in their body's energy.
India's leading Nutritionist Rujuta Diwekar, has posted a video on social media to explain what happens to the body due to prolonged fasting and dehydration. She has also given tips for consuming the right kind of food at the right time to keep the body fit and minimise the impact of prolonged fasting on the body especially during the last ashra through her social media post:
These tips focus on simple, natural foods that are easy to include in your daily fasting routine.
Amla Sharbat
Amla, or Indian gooseberry, is a nutritional powerhouse, rich in Vitamin C. Drinking amla sharbat during Iftar or Suhoor offers multiple benefits. First, it helps prevent bad breath, a common concern during prolonged fasting. Second, Vitamin C in amla ensures good gum health and strengthens immunity.
Third, it acts as an important cofactor for iron absorption, which is essential to maintain energy and prevent fatigue. Including amla in your diet helps your body stay refreshed and supports overall wellness during long fasting hours.
Amla Sharbat
Dahi (Curd) or Chaas
Curd (Yougut) and chaas (Buttermilk) are excellent for digestive health and keeping the gut calm. When paired with dates, they help “cook the body down,” meaning they aid digestion and ensure your body feels lighter after a long day of fasting.
For added flavour and health benefits, one can try date raita, or consume curd with a dash of roasted and pounded fresh zeera (cumin seeds).
This not only improves digestion but also replenishes essential nutrients and maintains hydration, helping you stay energised for the rest of the day.
Curd and Butter Milk
Variyali (Fennel Seeds) or Saunf
Fennel seeds are widely known for their cooling properties and their ability to reduce gas, bloating, and acidity. They can be consumed as a sharbat or simply chewed with a small dash of mishri (rock sugar).
Fennel acts as a natural coolant, keeping the body calm and comfortable during fasting. Regular consumption of fennel also helps maintain digestion and prevents feelings of heaviness, allowing your body to stay light and active.
Fennel Seeds
By incorporating Amla Sharbat, Dahi with dates, and Variyali, the fasting person can significantly improve his fasting experience. These foods not only provide energy but also maintain digestive health, prevent bloating, and support immunity.
While fasting is a spiritual journey, keeping your body nourished ensures that you can fully experience the sacred month without feeling drained or exhausted.
Rajuta Diwekar is a celebrity and an author who advises famous people on their nutrition. She is also an adviser to Kareena Kapoor Khan, one of the top-ranking Bollywood heroines.
